I can’t stop binge eating.
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Anonymous
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Binge eating is strongly linked to insulin resistance. Targeting that with LC higher protein diet, IF and supplements like inositol, berberine or NAC or a med like metformin can help extinguish the behavior.
https://www.edcatalogue.com/insulin-resistance-binge-eating/ https://www.dietdoctor.com/high-protein This book was also really helpful to me. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 To start, eat 3 full meals and cut snacking. Focus on 30g+ of protein + high fiber green veg + some healthy fat and eat that first, before any starch. Stable glucose and insulin levels will help control cravings. Good luck! |
Anonymous
+1 Weirdly, IF in a six hour or eight hour window, depending on my schedule, with two meals that don’t include junk/sugar reduces all cravings for me. My doctor said this is because IF stabilizes blood sugar levels so there isn’t the spike and crash. In any case, why not try this for two weeks, focusing on making the two meals junk/sugar free, and see if it doesn’t reduce your cravings? Bonus: I look and feel so much healthier when I do this. |
Anonymous
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OP, was your fasting insulin tested? Was it 4.9 or lower? If higher, can still be in "normal" range but causing issues. If only glucose was tested, not a useful proxy.
Lowering insulin has many benefits for mood that can also drive binge eating. I was really surprised at what a game changer it was for me. https://www.dietdoctor.com/low-carb/mental-health-guides |
Anonymous
| A breakfast that is very LC and focused on protein and fat - eggs, egg baked in avocado, frittata or omelet with veg, etc. and getting plenty of sleep makes a huge difference for me. If I eat something like oatmeal or ww toast or just fruit it seems to make cravings later more likely, so does lack of sleep or not managing stress. Or, just coffee for breakfast and eating two meals, as PP said above, also seems to have the same beneficial effect. |
Anonymous
Same. I used to have strong compulsions to over-snack, particularly in the evening. I started doing IF a few years ago and I rarely get that anymore. I only eat between 1pm and 8pm, two solid, full meals. It’s been a transformative life change- really and truly. I also don’t have snacks in the house. Seriously. No chips, crackers, or anything that can easily turn into a binge fest. |
Anonymous
| Before you try these suggestions I’d reach out to your primary care doctor for a blood work up and evaluation for a binge-eating disorder. There are a number of potential causing for binging and you’ll be able to get treatment and relief sooner if you identify the cause. |
Anonymous
| I hate to say it but the only thing that really helped me was getting treated for my ADHD and anxiety and that meant medication. I take Adderrall for ADHD and topiramate for my migraines. I never binge anymore. I make sure to eat three planned, healthy meals a day, but I don't really snack. I really, really tried all sorts of intuitive eating, meditation, mindfulness, you name it. I hate feeling like I need medication to control it, but the root of my issue is that my eating, like many other things in my life, is an impulse that I can not easily control. I caveat this by saying I was never very overweight, but my need to binge and the secrecy and shame around it was SO stressful. I exercise very regularly and am very active (again, ADHD combined type - I'm extremely restless). |
Anonymous
| Zoloft helped me but some people gain. |
Anonymous
| Any PCP doctor recommendations who are particularly good at helping to evaluate/address this (ideally in a constructive, low judgement manner)? I'm in VA but willing to travel. |
Anonymous
This was a game changer for me too and my A1C was in the normal range (5.2). I started tracking on MyFitnessPal for a month, not for calories but to balance out my macros (a third protein, a third fat, a third carbs). I only had a refined grain once a day. My cravings and the binge eating I was doing at night stopped. I also lost eight pounds. Win win! |
Anonymous
+1. Also in VA but willing to travel. My current PCP isn't helpful. |
Anonymous
OP, you might need to go cold turkey off processed foods. I know the idea of “food addiction” is controversial, but I believe in it. I’ve quit cigarettes and alcohol, and quitting sugar has been the hardest, but it feels qualitatively the same. This is a good podcast on it, and there is a book too: https://www.foodjunkiespodcast.com/ The only way I have found to avoid binging is by abstaining completely from processed foods. |
Anonymous
| Ageless rx will prescribe metformin with online consult, I’d try it and see. Also cut as much fructose as you can from your diet (lower sugar fruit ok but cut all Things with corn syrup, juices honey. Agave etc) excess fructose can cause you to store fat and feel super hungry, |